Monthly Archives: January 2022

CrossFit Juke Joint – CrossFit View Public Whiteboard A: High-Hang Snatch (4×2@75%) (20min) https://youtu.be/DvOVEGebw7U B: Back Squat (1×5@75%, 1×5@(-33#)) (10min) For Drop Set 1×5, decrease weight by 15kg (33#) down C: Isabel (Time) For Time: 30 Snatches, 135# / 95#(10min) HOME WOD D: Metcon (Time) For time, 5 rounds of 200m run 10 Diamond PushContinue reading “Monday, 1/31/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Clean (1RM) (15min) B: Deadlift (3RM, Touch and go) (15min) C: CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225#Continue reading “Saturday, 1/29/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) HS-Walk Progression Work on HS-Walk(10min) B: Metcon (Time) For time, 5 rounds of 30 Hip extensions on a box 50ft HS-Walk 150ft Walking lunge(30min) Scales: 50ft HS-Walk 6 Wall Walk HOME WOD Do A and B

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch High Pull+Low Hang Snatch High Pull+Low Hang Power Snatch (4×1@60%+16.5#) https://youtu.be/J3beTjY8ujY(15min) 4 sets of 1 rep of 1Snatch high pull+1Low hang snatch high pull+1Low hang power snatch @60% of 1RM snatch plus 16.5# added B: Metcon (Distance) 3 rounds of Max height jump and reachContinue reading “Thursday, 1/27/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Clean (High Blocks, 3×1@70%+16.5#) (15min) From High blocks, Bar height should start above the knee, 3 sets of single squat clean @70% of 1RM C&J plus 16.5# added. https://youtu.be/7Lwv7ZbjJoI B: Back Squat (Pause, 4×2 @70%+16.5#) (15min) Come to a complete stop in the bottom ofContinue reading “Wednesday, 1/26/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (Tempo. 4×1@82.5%+16.5#) (20min) Use a 3 second concentric tempo from the floor to the knee B: Muscle Up Progression V1.0 (AMRAP – Reps) Muscle Up Progression – Bar/Ring MU attempts – MUT 3×3 – Ring Row/Ring Dips- 3-3-1-1-1 – Toe to Ring 3×3 – RingContinue reading “Tuesday, 1/25/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Distance) For the total distance 7 rounds of Bike 45 second easy 15 second sprint 2 min rest 7 rounds of Row 45 second easy 15 second sprint 2min rest 3 rounds of Bike 30 second easy 30 second sprint 2min rest 3 rounds ofContinue reading “Monday, 1/24/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) With a partner For time 80 burpees 60 snatches, 75/55 60 burpees 50 snatches, 135/95 40 burpees 40 snatches, 165/115 20 burpees 20 snatches. 185/125(38min) HOME WOD B: Metcon (Time) For time, 100 Push up 90 Sit up 80 Air squat 70 DoubleContinue reading “Saturday, 1/22/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean (4×2@80%+11 or 22 #) (15min) 4 sets of 2 squat cleans @80% of 1 RM C&J + 11# or 22# add Add 11#, if work sets are below 80kg (176#) Add 22#, if work sets are above 80kg (176#) B: Metcon (Time) For time, 5Continue reading “Friday, 1/21/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Max Deficit HSPU (Distance) Kipping or strict *If you don’t have HSPU, work toward the next level.(15min) B: Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders(15min) C: Metcon (AMRAP – Reps) AMRAP 10 50 HSPU 50 Double Under 35 HSPU 100 Double Under 15Continue reading “Thursday, 1/20/22”